First, the causes of body fat in menopause
1, drugs can make people gain weight.
Prescription drugs for depression, anxiety, hysteria, migraine, diabetes, hypertension or hypotension are the most likely reasons for weight gain.
2, hypothyroidism may get fat.
If the thyroid hormone secretion in the body is insufficient, the metabolism will slow down, you will lose your appetite, but you will gain weight. In addition, there is a rare Cushing's syndrome caused by adrenocortical hormone. The body will secrete too much cortisol, which will also cause weight gain.
3. Lack of sleep leads to obesity
Menopause is often prone to insomnia, and our bodies work best after a full rest. If you don't get enough sleep, the body will naturally produce physiological stress and automatically store calories or fat to deal with it.
Stress can also lead to obesity.
Modern society requires each individual to do more things, play more roles and achieve more achievements. The pressure of life drives us to keep moving forward, which enables us to deal with life problems skillfully, but it also affects our mood and feelings.
5. Mental factors
After entering middle age, careers and families are basically stable, and many people will become fat because of mental relaxation after entering such a comfortable life. At this time, people's endocrine will also be affected by mental relaxation.
6. Dietary factors
After people enter this period, both men and women should learn to control their diet, keep a balanced diet and eat more fruits and vegetables. Don't drink often, and don't eat full at every meal! Leave room for your stomach.
Second, menopausal obesity and diet essentials for weight loss
1, low-salt diet
After entering menopause, it is best not to keep a light diet like when you were young. If the taste is heavy at ordinary times, the cooking method should be improved slowly at this time, and the daily salt content should be controlled within 6 grams to reduce the intake of spicy and greasy food.
Due to the decline of ovarian function, the secretion of estrogen is greatly reduced, so the ability of menopausal women to synthesize calcium will be weakened, which is prone to cramps and even osteoporosis. Therefore, we should eat more foods with high calcium content, such as high calcium and low fat milk, yogurt, beans, kelp, seaweed and so on. Calcium supplementation can not only maintain bone mineral density, but also strengthen the metabolism and lipid-lowering effect of the body, which is beneficial to menopausal women to lose weight.
2. Appropriate intake of protein.
With the growth of age, the body's ability to absorb nutrients will become worse and worse. Menopausal women need to supplement high-quality protein, such as milk, lean meat, fish, poultry and bean products. But be careful not to eat too much, the body can't absorb it, it will only slowly accumulate into fat.
3. Pay special attention to supplement B vitamins.
Of course, vitamins are indispensable for weight loss. Eating more fresh vegetables and fruits not only meets the requirements of low-fat diet in menopause, but also meets the body's demand for vitamins and minerals, accelerates the decomposition of fat, and has a very good effect on the success of menopausal women in losing weight.
It is worth reminding that menopausal women often have symptoms such as mood swings, memory loss, palpitation and insomnia, hot flashes and sweating, which will be very troublesome. Menopausal women should pay special attention to supplement B vitamins, such as coarse grains, beans, nuts, lean meat, etc., to help stabilize their mood and help lose weight.
Step 4 limit animal fat
Due to the decline of metabolism, menopausal women need to limit the intake of animal fat in order to keep fit. Eat less than 25 grams of edible oil every day, and try to eat vegetable oil, avoid lard, cream, butter and so on. And some foods with high cholesterol, such as egg yolk, fat, animal offal, etc. Otherwise, it will easily increase the concentration of cholesterol in the blood and promote the formation of arteriosclerosis, which will not only increase weight, but also endanger health.
Don't limit your diet too much.
Limiting food intake seems to be a good way to lose weight, but in fact, when the body can't get enough food, it will enter the "hunger mode", which will not only slow down metabolism, but also increase the body's ability to store fat when it is hungry to protect the body. To lose weight in menopause, you don't have to restrict your diet too much, just control your overall calorie intake.
Step 6 choose healthy food
It is really difficult to completely avoid fried foods, barbecues, sweets and so on, but it is very necessary to reduce the intake of these foods in order to lose weight successfully and keep healthy.
7. Use coarse grains instead of polished rice
Miscellaneous grains can help the human body ingest more dietary fiber, promote intestinal peristalsis, moisten the intestine to relieve constipation, and reduce the residence time of harmful substances in the intestine, thus effectively preventing intestinal cancer. When cooking, add some beans, corn, oats and so on. Or ensure that a meal of miscellaneous grains is low in fat and can promote defecation, but note that miscellaneous grains cannot completely replace polished rice and are not good for your health.
8. Change three meals into multiple meals
After menopause, female friends can change the original three meals a day to five or six meals a day, and the amount of each meal is only 1/3. At the same time, we should pay attention to reducing the eating speed, prolonging the digestion and absorption process and promoting fat decomposition, which will make it easier to lose weight and less likely to starve to death.
reference data
Climacteric health care-Baidu encyclopedia